Wisconsin weight loss coach, Amber Clemens, shares the five realistic sacrifices she made to lose 160 pounds between 2018 and 2020 and maintain the weight loss. The key factors of her success include preparing meals at home, switching to zero-sugar beverages, relying on pre-portioned snacks, counting desserts in her daily caloric allotment, and setting a realistic step goal that she sticks to.
Clemens limits herself to only two meals per week that she does not prepare at home. This is because restaurant food tends to be higher in fat, sodium, and calories, while lacking in fiber and nutrients. Research shows that over 92% of food from large-chain restaurants exceeds typical calorie recommendations. Despite the time constraints associated with cooking at home, studies have shown that individuals who eat only home-cooked meals benefits from improved health, wealth, and confidence in the kitchen.
She traded full-sugar drinks for zero-sugar alternatives as part of her weight loss strategy. Health experts warn against the consumption of soda due to its added sugars and caloric content. Diet sodas may not be a better alternative as they lack any nutritional value. Instead, experts recommend opting for water, unsweetened iced tea, kombucha, coconut water, low-sodium vegetable juice, or certain types of milk.
Clemens emphasizes the importance of pre-portioned snacks to avoid overindulgence. Eating from a snack bag can lead to consuming more than intended, especially when paired with dips. Research shows that consuming chips with dip results in a 77% increase in caloric intake and a faster eating rate compared to eating chips alone. By opting for pre-portioned snacks, individuals can control their portions and prevent overeating.
In order to maintain a caloric deficit necessary for weight loss, Clemens includes desserts in her daily caloric count. This practice helps her avoid binge-eating sweets by ensuring that she stays within her daily caloric allotment. A dietitian recommends choosing desserts that contain fruits and calcium-rich foods while limiting added sugars to support overall health and weight loss efforts.
Finally, setting a realistic step goal is key for sustainable weight loss. While the standard recommendation of 10,000 steps per day is well-known, experts suggest that health benefits can still be achieved by walking fewer steps. Walking is a low-impact exercise that can help individuals shed pounds effectively. By setting a realistic step goal that aligns with one’s fitness level and lifestyle, individuals can achieve their weight loss goals without putting excessive strain on their bodies.
